The deadlift day came at the perfect time. I was feeling extremely strong today for the first time since I got so sick. The timing was perfect for this because deadlifts require you to muster up as much strength as possible.
I had an awesome morning lifting session with a great cardio session in the afternoon.
Today was spent planning some server upgrades at the office. We are moving everything to rack mountable servers instead of the older style towers. This is all aiming to eventually move our data center out of our offices and into a real data center somewhere.
I've been spending some time studying up on my next lifting routine. I wil start it when Mission 3 begins. The aim is going to be to gain lots of muscle. This will be my first bulk cycle, so I'm going to continue shredding hard the next 32 days of this mission. Right after my reveal I will go directly into a bulking cycle.
Accountability Log:
| Week Begins 4/6/2008 | |||||||
| Sun | Mon | Tues | Weds | Thurs | Fri | Sat | |
| Cycle spot | LC | HC | LC | LC | LC | HC | LC |
| M1 * | 5:30 a.m. | 3:30 a.m. | 3:30 a.m. | 3:30 a.m. | 3:30 a.m. | 3:30 a.m. | 5:30 a.m. |
| M2 * | 8:30 a.m. | 6:30 a.m. | 6:30 a.m. | 6:30 a.m. | 6:30 a.m. | 6:30 a.m. | 8:30 a.m. |
| M3 * | 11:30 a.m. | 9:30 a.m. | 9:30 a.m. | 9:30 a.m. | 9:30 a.m. | 9:30 a.m. | 11:30 a.m. |
| M4 * | 2:30 p.m. | 12:30 p.m. | 12:30 p.m. | 12:30 p.m. | 12:30 p.m. | 12:30 p.m. | 2:30 p.m. |
| M5 * | 5:30 p.m. | 3:30 p.m. | 3:30 p.m. | 3:30 p.m. | 3:30 p.m. | 3:30 p.m. | 5:30 p.m. |
| M6 * | 7:30 p.m. | 6:30 p.m. | 6:30 p.m. | 6:30 p.m. | 6:30 p.m. | 6:30 p.m. | 7:30 p.m. |
| Weights * | N/A | Lift | Lift | N/A | Lift | Lift | N/A |
| Cardio * | N/A | PM | PM | AM | PM | PM | AM |
| Abs * | N/A | FYA | FYA | N/A | FYA | FYA | N/A |
| Water * | 264 oz | 264 oz | 264 oz | 264 oz | 240 oz | ||
| Post-workout nutrition * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Pre-sleep nutrition * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Vitamins/Supplements * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Accountability * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Cals within 5% (+/-) * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Target Cals | 2250 | 2700 | 2250 | 2250 | 2250 | 2700 | 2250 |
| Cals | 2271 | 2819 | 2219 | 2275 | 2219 | ||
| Ratios (C/P/F) | 15/55/30 | 15/55/30 | 15/55/30 | 15/55/30 | 14/56/30 | ||
| Total Completed | 15 | 15 | 15 | 15 | 15 | ||
| Total Possible | 15 | 15 | 15 | 15 | 15 | ||
| Mission 2 Total Complete | 919 | 934 | 949 | 964 | 979 | 979 | 979 |
| Mission 2 Total Possible | 945 | 960 | 975 | 990 | 1005 | 1005 | 1005 |
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
| Mission 2: Day 68 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 68: April 10, 2008 | |||
| 3:30 a.m. | Meal 1: Protein shake with oatmeal, banana and yogurt | ||
| 3:30 a.m. | Supplements: Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs | ||
| 4:00 a.m. | Workout: Lifting, FYA | ||
| 5:00 a.m. | Supplements: Protein shake, BCAAs, glutamine | ||
| 6:30 a.m. | Meal 2: Protein shake with banana and oatmeal, large salad and 3 glasses of water | ||
| 9:30 a.m. | Meal 3: Chicken (6 oz) with 2 slices whole wheat bread, large salad and 3 glasses of water | ||
| 12:30 p.m. | Meal 4: Chicken (6 oz), 2 slices whole wheat bread, large salad and 3 glasses of water | ||
| 3:30 p.m. | Meal 5: Tofu with lean beef, large salad and 3 glasses of water | ||
| 4:00 p.m. | Workout: Cardio Steady State 30 minutes | ||
| 6:30 p.m. | Meal 6: Lean beef, large salad, 3 glasses of water | ||
| 8:30 p.m. | Supplements: Casein protein shake, glutamine, calcium and 3 glasses of water |
Workout Log:
| Thursday, 4/10/2008 | C4 | Start: 3:50 a.m. End: 4:50 a.m. | ||||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 6 |
| Deadlift | 285 x 6 | 335 x 1 | 295 x 6 | 345 x 1 | 250 x 10 | 230 x 15 |
| Romanian Deadlift | 265 x 8 | 265 x 8 | 265 x 8 | |||
| Static lunge | 85 x 8 | 85 x 8 | 85 x 8 | |||
| Good morning | 150 x 10 | 150 x 10 | ||||
| Incline reverse crunch | 25 | 25 | ||||
Hit personal bests on all the sets today. When I locked out that 345 pounds I was pumped! I thought my heart was going to jump out of my chest during sets 5 and 6 of the deadlifts.
Thought for the Day:
Timing is everything. Never let someone tell you that timing is unimportant. Without timing we would be doing things at the wrong time in our life.
Until tomorrow…GET BACK TO LIFTING!
